ACF 12/20/13

Good ol francis!


Workout of the Day

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold


Relationships That Make You Smarter


***Holiday Schedule***
Saturday – normal schedule
Monday – normal schedule
Tuesday – 9am class only!
Wednesday – CLOSED
Thursday & Friday – normal schedule

***festivus for the rest of us***
Dingus McGee’s Saturday December 28th, time: TBD


Post rounds to comments

3 Responses to “ACF 12/20/13”

  1. Dan 2013-12-20 at 07:03 #

    Great job yesterday Avery, not exactly sure where the rest of 5:30 disappeared to? H-Bomb & I will have family in town for the next two weeks, so we’ll be hit or miss at the box. Definitely plan on 12days of Xmas. Hope everyone has a great holiday season. Drink, eat and be merry!

  2. FireSteve 2013-12-20 at 08:47 #

    Rest day today. My back and shoulder need a day off.

    On a side note I need to give a plug. For those of you who have some nagging pain issues go see Tom (a fellow crossfitter) at Monsters of Massage in Newcastle. He will find the root of the pain and treat it. Warning this is not a relaxing massage (and will be very uncomfortable) and you will be sore for a day or two afterward, but he will find what is causing the pain and release it. In one tx he has made my shoulder for which I have been having pain in for about a year feel 10x’s better. I will be going every other week for awhile to get some issues taken care of. At $35 for a 30 min treatment its worth giving him a try.

    That’s all for now. Looking forward to the 12 days of Christmas next week!

  3. John 2013-12-20 at 16:01 #

    Milwaukee CrossFit is nice, but it isn’t ACF and it is cold! Merry Christmas all!

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